科学家们认为,粗粮有助于降低胆固醇,帮助调节血糖,以及维持更长时间的饱腹感。这意味着人们不会食用不健康的零食。食用米糠、藜麦或混合谷物可以达到相同的效果。
Whole grains, where the bran and germ remain, contain 25 percent more protein than refined grains, such as those that make white flour, pasta and white rice.
粗粮保有原来的麸皮和胚芽,与制作白面、意大利面食和白米饭的细粮相比,蛋白质含量高25%。
Previous studies have shown that whole grains can boost bone mineral density, lower blood pressure, promote healthy gut bacteria and reduce the risk of diabetes.
此前的研究显示粗粮能增加骨骼中的矿物密度,降低血压,增加健康的肠道细菌,以及降低患糖尿病的风险。
One particular fibre found only in oats – called beta-glucan – has been found to lower cholesterol which can help to protect against heart disease. A bioactive compound called avenanthramide is also thought to stop fat forming in the arteries, preventing heart attacks and strokes.
一种只有燕麦才有的纤维素——称为β-葡聚糖——能降低胆固醇,从而预防心脏疾病。燕麦中的一种生物活性物质,被称为燕麦生物碱,能防止动脉中形成脂肪,减少心脏病和中风的威胁。
Whole grains are also widely recommended in many dietary guidelines because they contain high levels of nutrients like zinc, copper, manganese, iron and thiamine. They are also believed to boost levels of antioxidants which combat free-radicals which are linked to cancer.
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